By: Brigid Belger, Beth Koeller, and Anne Comcowich
One the track: sprint the straightaways then walk the curves- do this for 20 minutes
For 1 minute, rest for 1 minute for 20 minutes
High but safe weight.
Jump on and off the box as fast as you can for one min followed by one min of rest for 20 mins
Jump Lunge: 1 minute, and then 30 seconds of jump roping
Box Jumps: 1 minute, and then 30 seconds of jump roping
Dumbbell Row with Pushups: Row a dumbbell, then do a push up. Row the other side, and do a push up. Repeat for 1 minute, and then follow with 30 seconds of jump roping
Squat With dumbbells: 1 minute, and then follow with 30 seconds of jump roping
Plank: Hold for 1 minute, and then 30 seconds of jump roping
Bicycle Crunch: 12 reps, 2 sets and 30 seconds of jump roping
Mountain Climber: 1 minute, and end with 30 seconds of jump roping
More effective at preventing or reversing chronic health problems.
The workouts are for a short period of time, so you can almost always fit one in.
Researchers found that repeatedly pushing the body for brief periods, with interspersed periods of rest, is more effective than continuous moderate activity at improving cardiovascular, respiratory, metabolic and mechanical functions.
You will be close to your mximum heart rate, so you will burn a lot of calories and help keep you fit.
warming up reduces the risks of injuries, especially because the workouts are high intensity. Stretch to loosen your muscles and reduce the risks of pulling tendons or muscles.
Do dynamic and static warm ups and be sure to stretch after your workout.
High Intensity Training
A form of strength training, it is characterized as "train harder, less often" or by "train harder, but briefer"
Benefits of HIT